5 Tips For Staying Active In Your Senior Years
** Collaborative post. I was recently commissioned by Mobility Plus to give my thoughts on staying active over the age of 55. All thoughts and opinions are my own.
It’s a known fact that as we age we don’t feel as active, alert or as strong as we use to do. As a result, our bone density weakens, loose muscle mass and gain sore joints. Regular exercise throughout life helps slow down the progression of these symptoms ensuring we stay fitter for longer, meaning we and can enjoy a more independent later life.
Here are 5 tips for enjoying a more active life
If you are already in your 50s and your thinking “it’s already too late for me” it’s not! Exercise can be taken up at any stage in life and its results can be fantastic.
Here are 5 tips to keeping active over 55;
Take A Brisk Walk
It’s also a known fact nowadays that exercise doesn’t need to be strenuous, long, or outgoing. A regular 30-minute session of moderate exercise such as a brisk walk can be more than enough to help your cardio and maintain a healthy heart rate.
You can make this fun even by walking with a friend, you’ll find the time just slips by whilst enjoying your exercise and having a natter at the same time. You could even reward yourselves at the end with a drink in a local coffee shop too.
Join A Local Fitness Group
In most locations, there are local community fitness groups, especially ones that cater to people in senior years. These groups can be perfect for gaining a personal fitness level, are less strenuous than groups for people in younger age groups and can be taken at your own pace. You can even meet new people too. Look into groups that perhaps your local leisure centre offers.
Even if you have acute illnesses or disabilities a personal instructor can assist you, by suggesting exercises that won’t aggravate your condition.
Lift Weights At Home
You don’t need to go out to exercise. Just simply lifting some weights at home, walking up and down the stairs a couple of times can help. Lifting weights helps build muscle mass in your arms and shoulders whilst walking up and down the stairs builds muscle mass in your legs but also increases your heart rate for cardio fitness.
Go to your local swimming baths frequently. Swimming is a great way to build muscle, strengthen joints and also increase the heart rate too. Set yourself a new challenge each time you go, start by doing a set of lengths you are comfortable with and each time you go increase those lengths by 1. You’ll soon start feeling results.
Check your local swimming centres times, you may even be lucky enough to come across a water aerobics class too.
Yoga is all the rage at the moment, for every age category. By focusing on breathing you move through various poses. This helps improve your body’s fitness, strength, flexibility and balance. Sessions can be adapted to your requirements.
Let’s not forget to help us by keeping active over 55 we also need to consider diet too;
- Eating a wide variety of protein instead of just red meats, make time to enjoy fish, poultry, beans and eggs.
- Reduce the number of carbohydrates you consume, for example; chips, pizza, cakes and pastries and replace them with nuts, seeds, peas, chicken and dairy.
- Snack on nuts (unsalted to keep the sodium intake down) and seeds instead of chips, replace a baked dessert with Greek yoghurt, swap out slices of pizza for a grilled chicken breast and a side of beans.
- Ensure you keep to the 2 litres of fluid intake per day (around 8 glasses).